Best HIIT Workout Plans for At-Home Fitness 2025

High-Intensity Interval Training (HIIT) has taken the fitness world by storm, and for good reason. With its ability to burn calories quickly and improve cardiovascular health, it's a fantastic option for anyone looking to get fit at home. As we head into 2025, here are the best HIIT workout plans tailored for at-home fitness that you can easily integrate into your routine.

Updated December 2025

1. 15-Minute Full-Body HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jumping Jacks | 30 sec | 3 | | Push-Ups | 30 sec | 3 | | Bodyweight Squats | 30 sec | 3 | | High Knees | 30 sec | 3 | | Plank | 30 sec | 3 | | Rest | 30 sec | 3 |

2. 20-Minute Tabata Workout

Equipment Needed: Dumbbells (optional)
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Burpees | 20 sec | 8 | | Rest | 10 sec | 8 | | Dumbbell Thrusters | 20 sec | 8 | | Rest | 10 sec | 8 |

3. Core Crusher HIIT

Equipment Needed: Mat
Difficulty Level: Advanced
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Russian Twists | 30 sec | 4 | | Mountain Climbers | 30 sec | 4 | | Bicycle Crunches | 30 sec | 4 | | Plank Jacks | 30 sec | 4 | | Rest | 30 sec | 4 |

4. Cardio Blast HIIT

Equipment Needed: Jump rope
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Jump Rope | 1 min | 4 | | Squat Jumps | 30 sec | 4 | | Rest | 30 sec | 4 |

5. Strength & Cardio Combo

Equipment Needed: Resistance bands
Difficulty Level: Intermediate
Calories Burned: Approximately 250-350

| Exercise | Duration | Sets | |-----------------------|----------|------| | Resistance Band Rows | 30 sec | 3 | | Jumping Lunges | 30 sec | 3 | | Resistance Band Press | 30 sec | 3 | | Rest | 30 sec | 3 |

6. Upper Body Focused HIIT

Equipment Needed: Dumbbells
Difficulty Level: Intermediate
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Push-Ups | 30 sec | 3 | | Dumbbell Shoulder Press | 30 sec | 3 | | Tricep Dips | 30 sec | 3 | | Rest | 30 sec | 3 |

7. Lower Body Burn

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Bodyweight Squats | 30 sec | 3 | | Glute Bridges | 30 sec | 3 | | Side Lunges | 30 sec | 3 | | Rest | 30 sec | 3 |

8. Family-Friendly HIIT

Equipment Needed: None
Difficulty Level: Beginner
Calories Burned: Approximately 150-200

| Exercise | Duration | Sets | |-----------------------|----------|------| | Animal Walks | 30 sec | 3 | | Dance Party | 1 min | 3 | | Balloon Pop Challenge | 30 sec | 3 | | Rest | 30 sec | 3 |

9. HIIT for Busy Professionals

Equipment Needed: None
Difficulty Level: All Levels
Calories Burned: Approximately 150-250

| Exercise | Duration | Sets | |-----------------------|----------|------| | Chair Dips | 30 sec | 3 | | Wall Sit | 30 sec | 3 | | Desk Push-Ups | 30 sec | 3 | | Rest | 30 sec | 3 |

10. HIIT Yoga Fusion

Equipment Needed: Mat
Difficulty Level: All Levels
Calories Burned: Approximately 200-300

| Exercise | Duration | Sets | |-----------------------|----------|------| | Sun Salutations | 1 min | 3 | | Warrior II with Pulses| 30 sec | 3 | | Plank to Downward Dog | 30 sec | 3 | | Rest | 30 sec | 3 |

Conclusion

With these HIIT workout plans, you'll find a variety of options to fit your fitness level and schedule. Not only are these workouts effective, but they also require minimal equipment, making them perfect for at-home fitness enthusiasts.

If you're looking for personalized guidance, HipTrain offers affordable live 1-on-1 video personal training sessions with certified trainers. Plus, our services are HSA/FSA approved for eligible expenses, ensuring you get the best value for your investment in health.